CrossFit VU – CrossFit Metcon (Weight) EMOM x 15 40 sec on/ 20 sec off Min 1- 50 ft Walking Lunge w/ Med Ball (30/20) Min 2- Plank w/ banded Lateral Raise Min 3- T Bar Rows w/ towelScaled/Masters 20/14 Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (Weight) EMOM x 15 40 sec on/ 20 sec off Min 1- 50 ft Walking Lunge w/ Med Ball (30/20) Min 2- Banded Plank Lateral Raise Min 3- T Bar Rows w/ towelRX+ 70/50 Scaled/Masters 35/20 Cool Down ROMWODRead More
CrossFit VU – CrossFit Metcon (Weight) EMOM x 15 40 sec on/ 20 sec off Min 1- DB Bench Press (50/35) Min 2- Banded Plank Lateral Raise Min 3- T Bar Rows w/ towelRX+ 70/50 Scaled/Masters 35/20 Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm up Agility Ladder into.. 2 rounds 100m run 8 cal row Into 2 rounds 100m run 6 cal bike Metcon (Time) 4 Rounds 400m Run 500/400m Row 1.2/1.0 km Bike 30:00 CapScaled/Masters 3 roundsRead More
CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (Time) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box Jump Overs (24/20)RX+ 50/35...Read More
CrossFit VU – CrossFit Warm up 3 rounds 8 KB Deadlift 5 KB High Pull 3/3 Box Step Ups Review movements Primer 3 DBL DB HPC 5 Ab Mat Sit Ups 7 BJO Metcon (AMRAP – Rounds and Reps) AMRAP 13 7 DBL DB Hang Power Clean (35/25) 10 Ab Mat Sit Ups 12 Box...Read More
CrossFit VU – CrossFit Warm up 3 rounds 10/10 Mountain Climbers 8 KB SDLHP 3/3 KB WindMill 3/3 Box Step Ups Review movements Metcon (Time) For time 60 BBJO (24/20) -On the minute 3/3 DB Hang Clean and Jerk (50/35) 15 min capRX+ 70/50 Scaled/Masters 40-50 BBJO or Step Overs (20) On the minute 3/3...Read More
CrossFit VU – CrossFit Warm up AMRAP 6 5/5 Worlds Greatest 5 scap pull ups 5 kip swings 5 BB Kang Squats 5 BB Push Press Review Front Squat Strength Paused Front Squat (5 x 3 @ 70-75%) 15-20 min Metcon (Time) For time 21 Pull Up 42 DU 21 Thrusters (75/55) 15 C2B 30...Read More
